The pecs, or pectoralis muscles, are known more commonly as the chest. Every time your upper arms move across the front of your body or your shoulders shrug forward, this muscle group is being recruited. If you want to zero in on your inner pecs, you have to work your chest a specific way, with with some key exercises. Doing this can help give you that sought-after defined look in the center of your chest.
Step 1
Lift a barbell to do close-grip bench presses. Lie on the bench and grab the bar with a shoulder-width grip. Push it of the supports and hold it directly above you. Lower it down until it lightly contacts your chest, then push it back up. Squeeze the inside of your chest forcefully for one second and repeat.
Step 2
Execute a set of cable crossovers with a cable machine. Attach two single handles to high settings on the machine. Grab one handle in each hand and stand directly in between the two weight stacks with your feet in a staggered stance. Bend your elbows slightly and turn your palms so they face the ground. Level your upper arms with your shoulders at this point. Push the handles down in front of your hips and squeeze forcefully for a full second. Feel the contraction on your inner pecs. Slowly let the handles go back to the starting point and repeat.
Step 3
Lie face-up on a flat bench to do dumbbell flys. Hold the weights 1 inch apart above you, with your palms facing each other. Slightly bend your elbows and keep that bend as you lower your arms to your sides. Stop when you feel a strong contraction in your pecs and bring the weights back to the starting point.
Step 4
Swing a pair of dumbbells in an arcing motion to do around the worlds. Lie face-up on a bench and hold dumbbells behind your head, with your palms facing up. Move the weights around in a circular motion to the top of your thighs. Turn your palms up as you do this motion and squeeze for one second. Reverse the movement and bring the dumbbells back to the starting point. Stop the weights from hitting each other at both locations.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of your pec exercises. Work them two to three times a week and take at least one day off in between workouts.
Things You'll Need
- Bench
- Barbell
- Cable machine
- 2 single handles
- Dumbbells
Member Comments